3 Day Beginners Split - Justin Kavanagh Fitness...Beginners 3 Day Bodybuilding Split: Monday –...

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Transcript of 3 Day Beginners Split - Justin Kavanagh Fitness...Beginners 3 Day Bodybuilding Split: Monday –...

Page 1: 3 Day Beginners Split - Justin Kavanagh Fitness...Beginners 3 Day Bodybuilding Split: Monday – Workout 1: Chest, Triceps & Shoulders Tuesday – Rest Day Wednesday – Workout 2:
Page 2: 3 Day Beginners Split - Justin Kavanagh Fitness...Beginners 3 Day Bodybuilding Split: Monday – Workout 1: Chest, Triceps & Shoulders Tuesday – Rest Day Wednesday – Workout 2:

3 Day Beginners Split

Workout Routine

www.JustinKavanaghFitness.com

This is a 3 day split workout routine is ideal for beginners starting out lifting weights. This

workout will work every muscle group which will allow This workout will target every major

muscle which will maximize muscle growth and recovery.

Training Frequency

Your workouts will be divided over the course of a 3 day period.

Workout 1: Chest, Triceps, and Shoulders

Workout 2: Back and Biceps

Workout 3: Legs and Abdominals

Sets Per Exercise: 2 to 3 sets

Rest Between Sets: Up to 60 - 90 seconds.

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Beginners 3 Day Bodybuilding Split:

Monday – Workout 1: Chest, Triceps & Shoulders

Tuesday – Rest Day

Wednesday – Workout 2: Back and Biceps

Thursday – Rest Day

Friday – Workout 3: Legs and Abdominals

Saturday – Rest Day

Sunday – Rest Day

On days you are not at the gym you can either rest completely or do a light cardio session, such

as a brisk walk or cycle. It’s entirely up to you.

Important Notes:

Warm up with light cardio for 5-10 minutes.

Stretch the worked muscles at the end of the workout, and cool down 5-10 minutes.

Take 30-60 seconds rest between each set.

Complete each exercise with good form

If you’re not sure how to perform any of the exercise below,

simply click on the hyperlinks. The links will take you directly

to a visual demonstration of the exercise.

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Workout 1

Exercise Chest Sets Reps

Bench Press 90 seconds rest 2 10-12

Incline Bench Press 90 seconds rest 2 10-12

Triceps Pushdown 90 seconds rest 2 8-10

Triceps Rope Extension 90 seconds rest 2 8-10

Seated Dumbbell Shoulder Press 90 seconds rest 2 8-10

Dumbbell Lateral Raise 90 seconds rest 2 8-10

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Workout 2

Exercise Back Sets Reps

Deadlifts 90 seconds rest 3 8-10

Wide Grip Lat Pull down 90 seconds rest 3 8-10

Bent-Over Barbell Rows 90 seconds rest 3 8-10

Straight Bar Curls 90 seconds rest 3 8-10

Alternate Dumbbell Curls 90 seconds rest 3 8-10

Dumbbell Hammer Curls 90 seconds rest 3 8-10

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Workout 3

Exercise Legs Sets Reps

Squats 60-90 seconds rest 3 8-10

Leg Press 60-90 seconds rest 3 8-10

Bench Step-Ups (w/Dumbbells) 60-90 seconds rest 3 8-10

Standing Calve Raises 60-90 seconds rest 3 8-10

Laying Leg Raise 60-90 seconds

rest 3 8-10

Cable Crunches 60-90 seconds

rest 3 8-10

Russian Twists 60-90 seconds

rest 3 8-10

Exercise Photo Demos

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Straight Bar Curls

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Dumbbell Hammer Curls

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Alternate Dumbbell Curls

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Deadlifts

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Lat Pulldown

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Bent Over Barbell Rows

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Cable Crunches

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Russian Twists

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Laying Leg Raise

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Bench Press

Incline Bench Press

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Over-head Triceps Rope Extension

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Triceps Rope Pushdown

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Seated Dumbbell Shoulder Press

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Dumbbell Side Lateral Raise

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Squats

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Leg Press

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Dumbbell Bench Step-up

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Smith Machine Calve Raise